Outpatient Board of Managers Meetings

50 Steps in 50 Days: Health and Wellness Tips for A Better You

Often it’s the small steps that bring about big changes, especially when it comes to improving your health and wellness. If you’re ready to develop some healthier habits, these 50 tips (doable in the next 50 days) are a great place to start:

12.) Try something new: Teach Sunday School, join a book club, sign up to volunteer, take a class.

13.) Opt out of something that’s bringing you down: A negative relationship, an optional activity that no longer provides any benefit, a tedious household chore that can be postponed, holding yet another over-the-top birthday party for your child.

14.) Ask your doctor about recommended vaccines – and then be sure to get them.

15.) Pack a nutritious lunch to bring to work every single day for a week. Then try it again another week.

16.) Go for a brisk 20-minute walk every day for one week. Then try it again the next week.

17.) Call or text a friend or relative you haven’t seen in a while and make a plan to get together.

18.) Challenge yourself to go to bed at the same time every night for a week, at an hour that allows you to get adequate rest. Then try it again the next week.

29.) Develop at least one new stress-buster. Instead of a bowl of ice cream or alcoholic drinks, treat yourself to a bowl of tasty, exotic fruit, take a long walk some place pretty, or enjoy an afternoon out with your spouse or best friend.

30.) Get a handle on your family medical history. Call a parent or other family member and ask about chronic illnesses and causes of death for parents, grandparents, aunts and uncles on all sides of your family tree.

31.) Dealing with a chronic illness or recovery? Join a support group and get wisdom, understanding and advice from others dealing with the same challenges.

32.) Know your risks for common health conditions. Take an online risk test and then discuss the results with your doctor.

33.) Take stock of your refrigerator and pantry. In addition to throwing out (or donating) everything that’s past due or older than six months, challenge yourself to throw out all items that are less than nutritious. Replace every non-healthy item you discarded with something new, fresh, and heart healthy.

34.) Buy a set of hand weights. Start using them while you’re watching TV, helping kids with homework, or waiting for food to cook.

35.) Invest in a good pair of supportive walking shoes.

36.) Check your sunscreen for expiration dates. Throw out and re-purchase if you need to.

38.) Work on your posture when sitting down. Sitting up straight can prevent back problems and reduce back pain.

39.) Become a savvy food label reader.

40.) Challenge yourself to get up 30 minutes earlier every day for a week. Use the extra time to take a walk, read something inspirational, pack a healthy snack for work, or just get ready at a less stressful pace.

41.) Put the power of health apps to work for you. Download calorie guides, recipe ideas, carb counters, or apps that help you track your activity and exercise.

42.) Set aside time each weekend for food shopping – and to prep some nutritious food items. You can pre-chop vegetables for salads and side dishes, package up healthy lunches, slice up fruit for snacks. Planning ahead will help you avoid making “convenient” but less healthy choices during the week when time is short.

43.) Invest in a crock pot. It’s another way to prepare healthy meals without spending a lot of time. You can toss in your ingredients and let a yummy stew or soup simmer while you squeeze in a quick workout or take care of household chores.

44.) Start parking as far away as you can from your office, kids’ school, the grocery store, etc. You’ll be amazed at how much extra activity you can sneak in during the course of just one month with all of those extra steps.

45.) Break up with the elevator. Taking the stairs whenever possible is another great way to work in a mini-workout without taking time out of your schedule.

46.) Get organized, one week at a time. Pick out just one area each week that you’re going to tackle – like a junk drawer, the bathroom cabinet, or your locker at work. In 12 weeks you will have de-cluttered and organized 12 areas of your life, and the corresponding stress relief this brings is good for your health.

47.) Change up your workout routine for two weeks. If you always walk a certain route, try another one even if you have to drive a bit to get there. If you take Zumba classes each week, try Pilates or Indoor Cycling instead.

48.) Change your air filters, at home and in your car. Doing so will reduce the amount of dust, dirt, and allergens you’re breathing in.

49.) Take an inventory of your cosmetics. Products like mascara, loofah sponges, foundation and lip gloss should be discarded every three to six months.

50.) Set a bold health or wellness goal for next year. It can be anything from “take a vacation” to “run a half marathon” to “hike a state park” to “read a bucket list of great books”. Once you set your goal, create a realistic plan about how you’ll go about achieving it and then get to work.

You can get more health and wellness tips – plus a wonderful place to work out – when you become a member of the Guadalupe Regional Wellness Center. Find out more.